What?  It’s been a week!  You don’t have it yet? UGH!

So last week we spoke about the lack of mystery in getting tight legs and a nice bum.  Let’s recap what you truly need to know to make this happen:

4)  Lift heavy

3)  Do not do too much

2)  Single leg everything

And the #1

1) Develop some patience because IT TAKES TIME!

This is going to be a short post for me (can you believe that??) because I want to just cut right to the chase here.  I know there are lots of questions about this and there is a ton of information out there (albeit misinformed) but I want to make sure that you get the real deal on tight legs and a nice bum.

SPRINTS:

Here’s something that is hard for most people to remember: sprints are not cardio.  They are, and should be, completely anaerobic.  They should not be used as cardio unless you add a cardio component to them like walking in between sets or running some bleachers.  But just as sprints alone—they are not cardio.

LENGTH:          100 meters

HOW MANY:    3 to 4 per set—depends on goal

REST IN BW:   20 to 60 sec—depends on goal

# of SETS:        2 to 4—depends on goal

INTENSITY:     All out

You must recover from a sprint workout (i.e. do not do something hard the next day) and do not sprint on the same day as a leg workout. 

PLYOS:                 

You know I love them but they can be very damaging to the body when abused.  Every time you jump you are slamming 8 pounds-force into the ground for every 1 pound of bodyweight.  Anybody wanna do that math?  Your body can handle as much as your frame, but anything extra is taking that much more of a toll on your feet, knees, hips and spine.  I don’t know about you but that just made me want to iron out my spinal column with a bulldozer!  Jeez!  So knowing that, you do not want to become a jumping fool overnight.

HOW MANY:    No more than 80 to 100 foot strikes/workout

REST IN B/W:  15 to 60 sec.

# SETS:           See foot strike limitation and calculate from there

INTENSITY:     All out

EXERCISES:    squat jumps, tuck jumps, split jumps, scissor jumps, rockets, star jumps, burpees, depth jumps and etc.

Max effort jumps should never be done with more than 4 in a row (rockets and etc.).  Stop when form really begins to languish.  Jump off the toes, land on the toes.  Plyos are best when mixed in with other bodyweight exercises so you can go longer and adequately rest between jumps.  Plyos, just like sprints, are not cardio unless you make them so.

Ok, this gives you a bit more info on how to get this done.  I promise there is much more help on the way with this topic.  Keep your eyes peeled.  It’s exciting and fully beneficial to you.  Until then, stay consistent.  Stay focused. WOOP WOOP!:o)